3 sets of 5 of: 20m Build Up at 80% speed 10m Sprint from a staggered stance Lateral Shuffle 2m Each Direction + 5m Sprint (start from your belly) Rest 60s between movements.

Front Squat

4 x 6 @ 72 %

Power Clean

5 x 3 @ 70 %

Clean Pull

2 x 5

3 sets of: 12-15 Banded Neck Extensions 12-15 Banded Neck Flexion 30s + 15s Forward Plank w/ Weight (rest 10s between 30 and 15s)

Prowler Push

2 x 5 @ 10

5m Prowler Push + 10m Sprint

1 x 5

Med Ball Chest Pass

3 x 8

Bench Press

4 x 5 @ 72 %

DB Shoulder Press

4 x 5

Chin-Up

4 x MAX

Dip

4 x MAX

American Twist

3 x 30

Reverse Crunch

3 x 30

3 sets of 5 of: Out 5m + back 5m + Out 5m (starting position is in your belly) 2 jumps + 5m sprint Rest 2 minutes between movements.

Hang Clean

5, 5, 3, 3, 3

Back Squat

4 x 5 @ 76 %

Barbell Split Squat

3 x 8

Romanian Deadlift

4 x 5

Weighted Sit-Ups

3 x 15

Neck Flexion (Neck Harness)

3 x 12

Neck Extension

3 x 12

Incline Bench Press

4 x 8

Barbell Row

4 x 8

Barbell Shrug

3 x 12

DB Tricep Extension

4 x 12

Hammer Curl

4 x 12

Calf Raise

3 x 25